What Foods Raise Oestrogen Levels?

January 1, 2026 •

3 min read

Phytoestrogens are plant compounds that can mimic the effects of estrogen in the body, binding to hormone receptors and potentially influencing overall hormonal balance. Incorporating specific foods rich in these compounds can be a natural way to support or manage oestrogen levels, particularly during life stages like menopause.

Quick Summary

A diet including specific plant-based foods can influence the body's oestrogen activity. Key sources are legumes, seeds, whole grains, and certain fruits and vegetables containing phytoestrogens like isoflavones and lignans. These dietary choices may help alleviate symptoms associated with low oestrogen, such as those experienced during menopause.

Key Points

Phytoestrogens: Plant-derived compounds found in food that can mimic the effects of human oestrogen.
Soy Products: Tofu, tempeh, and edamame are top sources of isoflavones, a potent type of phytoestrogen.
Flaxseeds & Sesame Seeds: These seeds are exceptionally rich in lignans, another major class of oestrogen-like compounds, with flaxseeds being the highest source.
Diverse Sources: Whole grains, nuts, legumes, and various fruits and vegetables like broccoli, apricots, and peaches all contain varying amounts of phytoestrogens.
Individual Variation: The effect of these foods is modest and can vary between individuals depending on gut bacteria and overall health status.
Consult a Professional: Always speak with a healthcare provider before making significant dietary changes, especially if managing a health condition or considering supplements.
Balanced Diet: A balanced diet incorporating a variety of these foods is key to supporting hormonal and general health.

Understanding the relationship between diet and hormones is crucial for overall health. The primary compounds in foods that affect oestrogen levels are called phytoestrogens, which are natural plant-derived substances that can weakly mimic or modulate the action of the body's natural oestrogen. The two main types are isoflavones and lignans, found in various everyday foods.

The Role of Phytoestrogens

Phytoestrogens interact with oestrogen receptors in the body, which can result in both oestrogenic (oestrogen-raising) and anti-oestrogenic effects, depending on the individual's existing hormone levels and which receptors they bind to. For individuals with low oestrogen, such as postmenopausal women, consuming these foods may help alleviate symptoms like hot flashes and bone loss.

Key Food Sources That Raise Oestrogen Levels

Several food groups are notable for their high phytoestrogen content. The most potent sources are often seeds and soy products, while fruits, vegetables, and whole grains also contribute significantly to overall intake.

Soy Products and Legumes

Soybeans and derived products like tofu, tempeh, and edamame are the richest source of isoflavones, a key type of phytoestrogen. These foods are a staple in many Asian diets, where lower rates of certain hormone-related cancers have been observed in some studies.

Tofu: Made from coagulated soy milk, tofu is a concentrated source of isoflavones and a popular plant-based protein.
Edamame: These are whole, immature soybeans, perfect for snacking or adding to salads and stir-fries.
Tempeh: A fermented soy product, tempeh is an excellent source of isoflavones, protein, and prebiotics.
Other Legumes: Chickpeas and lentils also contain isoflavones and can be easily incorporated into soups, salads, and hummus.

Seeds and Nuts

Flaxseeds are considered the richest dietary source of lignans, a different type of phytoestrogen, containing hundreds of times more than most other plant foods.

Flaxseeds: Grinding them improves bioavailability. Sprinkle ground flaxseeds on yogurt, oatmeal, or blend them into smoothies.
Sesame Seeds: Another great source of lignans, these seeds can be used as a topping or incorporated into dishes like tahini.
Nuts: Almonds, pistachios, and walnuts also contain phytoestrogens and healthy fats, contributing to overall hormonal balance.

Fruits, Vegetables, and Whole Grains

While they generally contain lower amounts than soy or seeds, regular consumption of a variety of these foods contributes to a steady intake of lignans and coumestans.

Cruciferous Vegetables: Broccoli, cabbage, and Brussels sprouts are good sources of phytoestrogens and other beneficial compounds.
Dried Fruits: Apricots, dates, and prunes are potent sources of various phytoestrogens.
Berries and Peaches: Strawberries, blueberries, and peaches contain lignans and other plant compounds.
Whole Grains: Oats, barley, and rye contain lignans and fiber, supporting digestive and heart health.

Comparison of Phytoestrogen-Rich Foods

The following table provides a general overview of the primary phytoestrogen types found in common foods. The exact amounts can vary based on growing conditions and processing methods.


Food Source	Primary Phytoestrogen Type	Notes
Soybeans, Tofu, Tempeh	Isoflavones (Genistein, Daidzein)	Highest source of isoflavones; versatile protein source.
Flaxseeds	Lignans (Secoisolariciresinol)	Richest source of lignans; best consumed ground.
Sesame Seeds	Lignans (Sesamin)	Excellent source; often used as a topping.
Chickpeas, Lentils, Beans	Isoflavones & Coumestans	Common legumes that are good contributors to dietary intake.
Broccoli, Cabbage	Lignans & Coumestrol	Cruciferous vegetables; offer other health benefits.
Dried Apricots, Dates, Prunes	Lignans	Nutrient-dense snacks with concentrated phytoestrogens.
Whole Grains (Oats, Barley)	Lignans	Provide fiber and support overall health.

Important Considerations

While incorporating these foods into a balanced diet is generally safe for most people, those with pre-existing health conditions or those who are pregnant should consult a healthcare provider before making major dietary changes or starting supplements. The effects of phytoestrogens can vary from person to person based on factors like gut microbiota composition, age, and existing hormone levels.

For additional health information on this topic, the Linus Pauling Institute at Oregon State University provides comprehensive resources on dietary factors and phytochemicals, including isoflavones and lignans: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones.

Conclusion

A varied diet rich in plant-based foods is the most effective way to naturally support oestrogen levels. Foods such as soy, flaxseeds, legumes, and certain fruits and vegetables offer a wide range of beneficial plant compounds. By understanding what foods raise oestrogen levels, individuals can make informed choices to support hormonal balance and overall well-being as part of a healthy lifestyle.

Frequently Asked Questions

The primary compounds are phytoestrogens, which are natural plant-based substances like isoflavones (found heavily in soy) and lignans (found in seeds and whole grains).

Soy products contain isoflavones that can bind to oestrogen receptors, potentially exerting a weak oestrogenic effect, which can be beneficial for people with low natural oestrogen levels, such as postmenopausal women.

Flaxseeds are the richest dietary source of lignans, containing hundreds of times more than most other foods. Soybeans are the highest source of isoflavones.

In moderation as part of a balanced diet, they are safe for most. However, consuming very high amounts or taking supplements might not be recommended for individuals with specific hormone-sensitive conditions like certain cancers; always consult a doctor first.

You can add ground flaxseeds to smoothies, snack on edamame or almonds, incorporate tofu into meals, use hummus (made from chickpeas) as a dip, and choose whole-grain breads and cereals.

Yes, some animal products can contain small amounts of oestrogen, especially full-fat dairy, as the animal's hormones can enter the food chain. However, most research focuses on the more potent plant-based phytoestrogens.

No, the effects can vary widely among individuals due to differences in gut bacteria (which metabolize phytoestrogens), age, gender, and overall health conditions.